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Norman
In Anxiety

The Importance of Sleep in Anxiety Management

Sleep in Anxiety

Anxiety is a complex response to real or perceived threats that can involve cognitive, physical, and behavioral changes. It is the body’s natural response to stress and will manifest differently in everyone. Experiencing worry, fear, and stress is considered a normal part of life when it is occasional and temporary. However, when those acute emotional reactions become persistent, they can significantly interfere with daily living activities. According to the Anxiety and Depression Association of America, anxiety is the most common mental health problem in the United States. Over 40 million adults in America (approximately 19% of the country’s population) are affected by an anxiety disorder every year. Further, nearly all anxiety disorders co-occur with significant sleep abnormalities and vice versa.

Why Sleep Matters

Although anxiety triggers, or things that lead to an increase in one’s anxiety symptoms, are often unique to each person, certain factors are known to exacerbate anxiety, such as sleep deficits. Research suggests that anxiety may lead to a state of dysfunctional arousal which often results in persistent sleep-wake difficulties. Being sleep-deprived has been shown to lead to cognitive impairments, like increased impulsivity, poor judgment, or irritability, which is why prioritizing sleep in anxiety management is essential.

Research from the University of California, Berkeley, indicates that a sleepless night can produce up to a 30% rise in anxiety levels. The same study goes on to suggest “that insufficient sleep amplifies levels of anxiety and, conversely, that deep sleep helps reduce such stress.” Another study revealed that the quality and amount of sleep participants received from one night to the next predicted anxiety levels of the next day, with even subtle nightly sleep changes exhibiting an effect. Evidence indicates that “when one sleeps, the brain reorganizes and recharges itself, and removes toxic waste byproducts which have accumulated throughout the day.” Sleep provides the body’s neurons with an opportunity to shut down and repair themselves. Without sleep, neurons become increasing depleted and polluted, through normal cellular activities, that they begin to malfunction. Sleep increases protein production in cells that fuel growth and repair damage incurred by stress and other factors. Sleep plays a key role in regulating emotion, as good night’s sleep can significantly impact an individual’s stress levels and coping capacity.

The National Sleep Foundation created a chart that illustrates the ideal amount of sleep a person should obtain (ranging from infants into adulthood). The chart is broken up such that adults ideal sleep durations vary. Young adults between ages eighteen to twenty-five should be getting between seven to nine hours of sleep, nightly. Adults between the ages of twenty-six and sixty-four should also obtain between seven to nine hours of sleep. Adults older than sixty-five years of age are recommended to get between seven to eight hours of sleep, nightly. Healthy sleep hygiene practices can result in countless benefits and enhance one’s mental health. Therefore, prioritizing sleep as part of anxiety management is essential for overall well-being.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Eating Disorders

The Role of Exercise in Eating Disorder Recovery

Eating Disorder Recovery

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) list different types of eating disorders that are, respectively, categorized under the Disorder Class: Feeding and Eating Disorders. Eating disorders are defined as “serious medical illnesses marked by severe disturbances to a person’s eating behavior,” and are characterized by abnormal, irregular eating habits, and an extreme concern with one’s body weight or shape. The pervasive symptoms associated with any type of eating disorder can cause adverse physiological consequences and interfere with one’s ability to adequately function in daily life. Further, eating disorders have the highest mortality rate of any mental illness. There are a variety of eating disorder treatment options available. The path of recovery will not be the same for everyone, as everyone is unique with distinct needs. A personalized treatment plan will provide an individual with the highest potential for a successful long-term recovery.

The Role of Exercise

While exercise has long been recognized as an effective intervention for many psychological health issues, it has often been overlooked as a potential adjunct to eating disorder treatment. This may be, in part, due to the fact that over-exercising and purging through exercise are common features across all eating disorders, and these unhealthy practices are often some of the last symptoms to subside during recovery. According to Psychology Today, “the degree of over-exercise, as well as body image dissatisfaction, also predicts whether a person will relapse, an occurrence that happens in up to 52% of people who have initially recovered from an eating disorder.” Based on the assumption that individuals will misuse workout practices to compensate for increased food intake, eating disorder treatment has historically involved no access to exercise.

However, prohibiting or significantly restricting exercise during eating disorder treatment can hinder one’s recovery. Prolonged abstinence from exercising can exacerbate one’s body image dissatisfaction and trigger relapses. Hence, much like recovery from eating disorders involves the reintroduction of foods and/ or calories that have been previously eliminated, helping to reestablish a healthy relationship with exercise is becoming an increasingly common component of the eating disorder treatment protocol. There are several empirically supported benefits of including exercise in eating disorder recovery, such as:

  • Exercising has the potential to enhance one’s interoceptive awareness, which is one’s ability to sense internal cues (e.g., hunger, thirst, heartbeat, etc.), shaping how one feels and behaves. This, in turn, helps to support behavioral changes (such as eating and resting), as it improves one’s ability to notice when they feel hunger and/ or fatigue.
  • One study found that incorporating mindful exercise into eating disorder treatments boosts weight restoration and reduces compulsive thoughts. Mindful exercise involves paying attention to how your body moves and observing how you feel before, during, and after the movement.
  • Exercise during recovery increases individual’s autonomy, and clinical evidence demonstrates that when individuals have a sense of autonomy in their recovery plan it heightens their motivation to adhere to their treatment.

Scientific research demonstrates that exercising during eating disorder recovery improves treatment outcomes physically and mentally.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Borderline Personality Disorder

DBT Skills for Distress Tolerance in BPD

Distress Tolerance

Distress tolerance is one of the four key areas, also known as modules, that make up the psychotherapeutic intervention known as dialectical behavior therapy (DBT). Psychologist Marsha M. Linehan developed DBT in the late 1980s as a means to help better treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). Distress tolerance is often conceptualized as “one’s ability to tolerate and withstand negative or uncomfortable emotional states.” DBT skills for distress tolerance, also known as crisis survival skills, aim to help individuals learn how to cope with feelings that do not have an immediately known resolution. There are many different distress tolerance skills taught in DBT, some of which include the following:

  • Radical acceptance: This skill entails making a conscious choice to accept the state of things as they are, without working to change them. 
  • TIPP skills: TIPP is an acronym for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. TIPP skills quickly calm the limbic system and lower the state of emotional arousal.
  • Weigh the pros and cons: Noting the pros and cons can help an individual pause and take a moment to think logically about a situation and the subsequent steps.
  • Failing forward: Failing forward eliminates the fear of failure by recognizing and celebrating it as an opportunity for growth. It allows an individual to see that failure does not imply that they have failed as a person, and simultaneously reinforces the notion that growth is always possible.
  • STOP skill: STOP is an acronym for Stop, Take a step back, Observe, and Proceed mindfully, which can help an individual avoid engaging in impulsive behavior.
  • Self-soothing techniques: There are a variety of self-soothing techniques that can be used to ground oneself mentally and emotionally.
  • Square breathing: This is a guided breathing exercise that can be used by anyone to manage stress and anxiety, as it has been shown to relax the nervous system. Try it out by following these simple directions:
    • Inhale to a count of 4.
    • Hold your breath to a count of 4.
    • Exhale to a count of 4.
    • Hold it for a count of 4.
  • IMPROVE skills: IMPROVE is an acronym for Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement, all of which can help with improving the moment.
  • Distraction: During moments of intense overwhelm, temporary distractions (e.g., calling a friend, reading a book, watching TV, etc.) can provide brief relief from the distressing situation.

The skills focused on during the distress tolerance module of DBT include various short-term coping strategies intended to help an individual with BPD manage emotional pain to avoid destructive behavior.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Eating Disorders

How To Support A Loved One With An Eating Disorder

Eating Disorder

Eating disorders are defined as “serious medical illnesses marked by severe disturbances to a person’s eating behavior,” and are characterized by abnormal, irregular eating habits, and an extreme concern with one’s body weight or shape. The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) list different types of eating disorders all of which are, respectively, categorized under the Disorder Class: Feeding and Eating Disorders. The best way to help someone with an eating disorder is to be able to recognize its warning signs and encourage them to pursue treatment. While treatment for eating disorders generally requires professional, medical, and psychological intervention, there are a variety of ways you can support your loved one and their recovery process. Consider the following suggestions, provided by the National Alliance on Mental Illness (NAMI):

  • Learn about eating disorders: The more information you know, the better equipped you will be to help your loved one avoid pitfalls and cope with challenges.
  • Remain optimistic: Remind yourself that things can change and reassure your loved one that recovery is possible.
  • Recognize and adjust any accommodating or enabling behaviors: Enabling behaviors refer to behaviors that you exhibit which help to reduce your loved one’s distress from the eating disorder (e.g., cleaning up vomit, normalizing being absent at mealtimes, etc.), but that collude with the disorder and cover up the negative consequences of their behaviors.
  • Be mindful of triggers: Avoid discussions about weight, shape, food, diets, and do not make negative statements about your own body in front of your loved one.
  • Maintain open lines of communication: Create an emotionally safe environment for your loved one to share and check in with them regularly. Listen more than you speak, remain engaged, and make sure they feel heard. Avoid judgment and resist the urge to advise or criticize. Even if you are unable to identify with or simply do not understand what they are going through, it is important to validate your loved one’s emotions by affirming their feelings.
  • Model a balanced relationship with your own food: Do not be afraid to eat normally in front of someone with an eating disorder because it can set an example of a healthy relationship with food.
  • Take care of yourself: Engage in activities (e.g., regular exercise, nutritious eating, self-care practices, ample sleep, etc.) that promote physical and mental well-being.

Eating disorders are chronic mental health conditions that require professional, long-term treatment. Every individual is different and will benefit most from a customized treatment plan when it comes to recovering from an eating disorder. The treatment plan for an individual diagnosed with an eating disorder will be directly informed by several contributing factors, such as: one’s exact diagnosis, how long he or she has been actively engaging in unhealthy eating habits, his or her personal health history, and the presence of any co-morbid disorders. Treatment plans often include a multidisciplinary approach. Recovering from an eating disorder is a process that takes time, so it is important to have patience and compassion for your loved one.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

The Effects of Substance Abuse on Anxiety and Mental health

Anxiety

Substance abuse is defined as “the use of a substance for a purpose not consistent with legal or medical guidelines.” There are different ways that an individual could misuse drugs. The National Institute on Alcohol Abuse and Alcoholism defines alcohol abuse as a “pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08 percent – or 0.08 grams of alcohol per deciliter – or higher. For a typical adult, this pattern corresponds to consuming 5 or more drinks (male) or 4 or more drinks (female), in about 2 hours.” Prescription drug abuse occurs when a person abuses a medication that was prescribed to them by a medical professional or takes prescription drugs that were not prescribed to them at all. It also includes taking more medication than prescribed, mixing the medication with other drugs, ingesting the medication in a way other than prescribed (e.g., crushing and snorting a pill that is meant to be swallowed), and/ or taking the medication more frequently than prescribed. Using any illicit substance is considered drug abuse. Habitually abusing drugs and/ or alcohol will affect the way one’s brain functions, as one’s body becomes increasingly accustomed to functioning with the presence of the abused substance in its system. The psychological distress associated with substance abuse can trigger anxiety and adversely impact one’s mental health.

Alcohol and Anxiety

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Drinking alcohol is known to exacerbate anxiety. Alcohol reduces the amount of serotonin (the neurotransmitter that works to stabilize one’s mood, happiness, and feelings of well-being) in the brain, and low levels of serotonin are associated with increased anxiety. While drinking alcohol can result in fleeting feelings of relaxation, it is not uncommon for an individual to experience increased feelings of anxiety after the initial effects of alcohol wear off. A 2014 University of Missouri-Columbia study found that drinking alcohol as a method of getting to sleep disrupts the body’s sleep homeostasis, or sleep regulator, and adversely affects one’s natural sleep cycles. The disruption in sleep patterns caused by alcohol can affect one’s energy levels, mood, and increase one’s susceptibility to anxiety.

Substance Use Disorder and Anxiety Disorders

Studies show that substance use disorder increases one’s risk of mental health issues such as anxiety, depression, and psychosis. The National Institutes of Health (NIH) assert that nearly half of the people “who have a mental health disorder will also have a substance use disorder at some point in their lives and vice versa.” When an individual is diagnosed with substance use disorder and another co-occurring mental health illness it is referred to as a dual diagnosis. The National Institute on Drug Abuse (NIDA) states that people diagnosed with substance use disorder are twice as likely to suffer from a mood or anxiety disorder than the general population. The 2017 National Survey on Drug Use and Health found approximately 8.1 percent of individuals in the United States are living with mental illness and substance use disorder. Anxiety disorders and substance use disorders frequently co-occur. These two disorders have such high rates of co-occurrence that they are among the most prevalent psychiatric illnesses.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

How To Manage Anxiety While Traveling

How To Manage Anxiety While Traveling

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs, by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” It is the body’s natural response to stress and will manifest differently in everyone. For example, travel anxiety affects many people, and it can have a disruptive influence on one’s life. PsychCentral explains travel anxiety as a “feeling of worry or fear that occurs in relation to traveling.” Common symptoms a person may experience include:

  • Sleeping problems leading up to the travel date.
  • Being unable to control feelings of worry and concern about traveling.
  • Feeling restless or on edge while in airports or train stations.
  • Being irritable and short-tempered.
  • Having panic attacks, which may cause a racing heart, sweating, and feelings of being out of control.
  • Being self-conscious and worried that others are judging them.

There is no single cause of travel anxiety, and the triggers differ from person to person. Nevertheless, various techniques can help manage and treat different levels of travel anxiety. Consider the following tips and strategies to reduce your travel anxiety, provided by Healthline:

  • Prepare ahead of time: Map out your schedule and itinerary in detail so you know ahead of time what to expect.
  • Travel with others: If traveling alone is anxiety-provoking, consider asking a friend or loved one to join you.
  • Find the silver lining: Rather than dwelling on what may worry you, try to shift your focus to the new adventures and experiences afoot. This can help you replace your negative thoughts with positive ones.
  • Practice relaxing: Practicing relaxation techniques (e.g., meditation, mindfulness, breathing exercises, etc.) before you travel can help you ground yourself and ease anxiety.
  • Bring distractions: To avoid idle time that may exacerbate your anxious thoughts, consider bringing something to keep you busy during your journey. Some distracting activities include reading, journaling, crossword (or other) puzzles, movies or TV shows, or any other easily portable activity you enjoy.
  • Anticipate triggers: Before your trip, do some reflection work so you can anticipate the specific variables that may trigger your anxiety. Anxiety triggers refer to things that lead to an increase in your anxiety symptoms. Understanding what is behind your anxiousness can help you identify the best ways to curb anxiety symptoms beforehand and the most effective techniques to navigate them in the moment.

If you continue to experience anxiety while traveling, it may be advantageous to consult a healthcare professional who can provide you with tailored guidance and customized support.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

The Impact of Anxiety on Your Relationships

The Impact of Anxiety on Your Relationships

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” It is the body’s response to stress and is a natural and adaptive part of human biology. Yet, anxiety can negatively influence many aspects of your life, including your relationships. Anxiety can impact an individual’s ability to connect with others in an authentic and meaningful way. Although anxiety can manifest differently in everyone, Verywell Mind highlights several symptoms and behaviors in which people might engage when they are experiencing anxiety in relationships, some of which include the following examples:

  • Consistently worrying about a loved one or partner.
  • Believing that a loved one is lying to you even if there isn’t evidence.
  • Being anxious about how a loved one’s anxiety may negatively affect your relationship.
  • Worrying that a loved one may adore others more than you.
  • Feeling concerned and overwhelmed when a loved one chooses to spend time with others.
  • Over-analyzation of what a loved one says, does, or acts.
  • Avoiding people that you love in fear that they may reject or judge you.
  • Isolating oneself from the people you love.

Anxiety can hinder someone’s ability to maintain healthy relationships and friendships. Although each relationship is unique, and the impact of anxiety can vary, there are generally two key issues that come up as the result of anxiety. When it comes to relationships, people living with anxiety disorders typically act one of two ways—they may avoid those they love, or they may depend on them all too much. Regardless of whether you are dealing with avoidance or codependent behaviors, these issues can negatively impact the quality of your personal relationships in various ways. A 2018 review in Neuroendocrinology Letters, examining studies from 1990-2017 related to anxiety disorders and how they play out in relationships, concluded that the link between anxiety disorders and family relationships is “bidirectional.” In other words, having an anxiety disorder can sour your relationship with your partner, and your partner’s attitude toward you can significantly affect your anxiety. Hence, anxiety can have a profound impact on relationships, affecting both the individual with anxiety and their loved ones.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In DBT

DBT Skills for Emotional Regulation in BPD

DBT Skills

Borderline personality disorder (BPD) is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic mental health disorder. BPD is characterized by a “pervasive pattern of instability and hypersensitivity in interpersonal relationships, instability in self-image, extreme mood fluctuations, and impulsivity.” Emotional dysregulation is a term used within the mental health field to denote irrational, poorly modulated emotional responses, which is a core feature of borderline personality disorder.

DBT Basics

Dialectical behavior therapy (DBT) is an evidence-based, rigidly structured form of psychotherapy. It was developed by psychologist Marsha M. Linehan in the late 1980s as a treatment method specifically designed for chronically suicidal individuals diagnosed with borderline personality disorder. DBT combines techniques from western cognitive behavioral therapy (CBT), psycho-educational modules, and eastern mindfulness-based practices to foster the systematic learning of new emotional coping skills. DBT is carried out in three therapeutic settings: weekly individual therapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching. This allows participants to engage in individualized and collective treatment while focusing on the four modules of DBT, which are core mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.

Emotion Regulation Skills

Emotion regulation is defined as “the process by which individuals influence which emotions they have, when they have them, and how they experience and express their feelings. Emotional regulation can be automatic or controlled, conscious or unconscious, and may have effects at one or more points in the emotion producing process.” The DBT emotion regulation module focuses on skills that are aimed to help individuals learn to experience strong emotions while simultaneously reducing the intensity of the emotions, without acting impulsively on them. This module provides education regarding the function of emotions as well as teaches an array of important skills surrounding emotion regulation, such as:

  • Opposite action skill: As the name suggests, individuals are taught to act the opposite of how they feel. First, identify how you are feeling and do the opposite (e.g., if you are feeling sad and want to withdraw from loved ones, make plans to spend time with them instead).
  • Cope ahead skill: This skill is intended encourage individuals to consider how they might be prepared in some way to reduce stress ahead of the time. Come up with a plan that prepares you to skillfully navigate and cope with emotional situations.
  • Positive self-talk skill: Positive self-talk encourages self-confidence, effective coping, achievement, and a general feeling of well-being. Select a few affirmations, or positive statements, that speak to you and then repeat them regularly.
  • STOP skills: STOP is an acronym for Stop, Take a step back, Observe, and Proceed mindfully, which can help an individual avoid engaging in impulsive behavior.
  • PLEASE skills: Are guidelines to remind people to prioritize physical health, because physical health is closely tied to mental health.

The goals of this module are threefold: to understand one’s emotions, reduce emotional vulnerability, and decrease emotional suffering.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Depression, Mental Health

The Link Between Childhood Trauma and BPD

Childhood-Trauma

Borderline personality disorder (BPD) is a chronic, complex psychological condition that is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). It is characterized by a pervasive pattern of high affective instability, impulsive behaviors, unstable interpersonal relationships, and an inconsistent self-concept. Borderline personality disorder is associated with a diverse range of signs and symptoms. The cause of borderline personality disorder remains unknown. However, the National Institute of Mental Health (NIH) alludes to research that “suggests that genetics, brain structure and function, and environmental, cultural, and social factors play a role, or may increase the risk for developing borderline personality disorder.” Recent research has shown that 1.6% of the population in the United States has BPD, which amounts to over four million Americans.

Trauma is defined as any type of distressing event or experience that can have an impact on a young person’s ability to cope and function. According to the National Institute of Mental Health (NIMH), childhood trauma is defined as “the experience of an event by a child that is emotionally painful or distressful, which often results in lasting mental and physical effects.” Childhood trauma may be caused by examples such as abuse (such as sexual or physical), witnessing domestic violence, neglect, accidents, chronic or sudden medical illness, a death in the family or parental illness, substance use, divorce, or incarceration. Any experience that threatens a child’s sense of security and leaves a young person feeling overwhelmed and isolated can be traumatic. Data indicates that one in four children living in the United States experiences a traumatic event before reaching adulthood.

Childhood Trauma and BPD

Empirical evidence confirms the notion that humans store memories, experience, and emotions on a cellular level. Hence, early childhood experiences play a large role in how the brain develops and functions. A report from the Center on the Developing Child at Harvard University asserts that childhood trauma can derail healthy development and cause damaging effects on learning, behavior, and health across the lifespan. Trauma and adversity in childhood raise the risk of numerous health problems (e.g., diabetes, heart disease, cancer, mental illness, etc.) in adulthood. Further, the effects of childhood trauma have repeatedly been linked to the development of maladaptive personality traits and personality disorders. According to University of Manchester research, people with borderline personality disorder are 13 times more likely to report childhood trauma than people without any mental health problems.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options. 

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Mental Health

The Importance of Self-Compassion in Mental Health

self-compassion

Mental health refers to emotional, cognitive, and behavioral well-being. The World Health Organization (WHO) explains mental health as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” Wellness is an active and dynamic process of change and growth to reach one’s fullest potential. According to The National Wellness Institute, wellness is a “process through which people become aware of, and make choices toward, a more successful existence.” There are eight dimensions of wellness, and devoting time to each of these dimensions in one’s daily life, can improve one’s mental health and emotional well-being.

What Is Self-Compassion?

Self-compassion is defined as “compassion directed inward, relating to oneself as the object of care and concern when faced with the experience of suffering.” Kristin Neff, Ph.D., one of the leading researchers in this field, explains that self-compassion is comprised of the following three central components:

  1. Self-kindness versus self-judgment: being kind and understanding toward oneself rather than being self-critical.
  2. Common humanity versus isolation: Seeing one’s fallibility as part of the larger human condition and experience rather than as isolating.
  3. Mindfulness versus overidentification: holding one’s painful thoughts and feelings in mindful awareness rather than avoiding them or overidentifying with them.

When these interrelated elements combine and mutually interact, we can cultivate a self-compassionate frame of mind when encountering personal mistakes, failure, perceived inadequacies, and/ or various experiences of life difficulty.

Benefits of Self-Compassion

There is an array of benefits to practicing self-compassion. Research indicates that self-compassion is strongly associated with psychological well-being. More specifically, experts assert that “higher levels of self-compassion are linked to increased feelings of happiness, optimism, curiosity, and connectedness, as well as decreased anxiety, depression, rumination, and fear of failure.” A 2021 paper in the Journal of Positive Psychology, asserts that self-compassion induces a feeling of security and calmness as it produces a chemical response by activating the parasympathetic system, which triggers the release of oxytocin (commonly known as the “love hormone”). This creates a sense of emotional safety, even in the face of uncertainty, which in turn lowers stress and stress-related behaviors. According to Michigan State University, “practicing self-compassion helps us to accept our own humanness and imperfections with kindness and increases people’s motivation to learn, to change for the better and to avoid repeating past mistakes.” Self-compassion research reveals that individuals who practice self-compassion are far less likely to suffer from mental health conditions and are more resilient. Empirical literature further indicates that self-compassion appears to reduce psychopathology through lessened automatic and negative thinking, reduced avoidance of negative emotions, decreased entanglement with negative emotions, and greater emotion regulation skills, all of which lead to greater life satisfaction and enhanced mental health. 

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options. 

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

contact us

Please do not hesitate to contact Dr. Wallach with any questions you may have.

Offices:
450 N Bedford Dr, Suites 304 & 211, Beverly Hills, CA 90210
9615 Brighton Way, Suites 410 & 412, Beverly Hills CA 90210
23564 Calabasas Road, Suite 207, Calabasas CA 91302

Phone: 310.927.4307
Email: suzannewallachmft@gmail.com


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